Name: Smoky Chickpea, Red Lentil & Vegetable Soup
Total time: 30 min
Yield: 6
Cuisine: American, Middle Eastern
Ingredients: 2 tablespoons olive oil; 1 medium yellow onion, finely chopped; 4 garlic cloves, minced; 1 large carrot, diced; Heaping 1/4 teaspoon smoked paprika; 3/4 teaspoon ground cumin; 4 cups low-sodium vegetable or chicken broth; 1 (14.5-ounce) can diced tomatoes; 1/3 cup red lentils; 1/2 teaspoon dried thyme; 2 bay leaves; 1 teaspoon salt; 1/4 teaspoon freshly ground black pepper; 1 (14.5-ounce) can chickpeas, drained and rinsed; 1 cup cooked vegetables, such as frozen peas or chopped green beans

Smoky Chickpea, Red Lentil & Vegetable Soup

This warming, satisfying lentil and vegetable soup comes together in just 30 minutes.

Servings: 6

Total Time: 30 Minutes

Ingredients

2 tablespoons olive oil
1 medium yellow onion, finely chopped
4 garlic cloves, minced
1 large carrot, diced
Heaping 1/4 teaspoon smoked paprika
3/4 teaspoon ground cumin
4 cups low-sodium vegetable or chicken broth
1 (14.5-ounce) can diced tomatoes
1/3 cup red lentils
1/2 teaspoon dried thyme
2 bay leaves
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (14.5-ounce) can chickpeas, drained and rinsed
1 cup cooked vegetables, such as frozen peas or chopped green beans

Instructions

In a large pot, heat the olive oil over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic, carrots, smoked paprika and cumin; cook, stirring frequently so the garlic doesn't brown, about 2 minutes more.
Add the broth, diced tomatoes, red lentils, thyme, bay leaves, salt, and pepper and bring to a boil. Cover the pot and reduce the heat to a simmer; cook for ten minutes. Add the chickpeas, cover the pot and cook 10 minutes more. Fish out the bay leaves, then transfer 2 cups of the soup to a blender and purée until smooth (be sure to remove the center knob on the blender and cover with a dishtowel to avoid splatters). Add the puréed soup back to the pot and stir. Taste and adjust seasoning, if necessary; if you want the soup to be thicker, purée a bit more soup. Add the cooked vegetables and simmer until the soup is hot and the vegetables are warmed through. Ladle the soup into bowls and serve.
Freezer-Friendly Instructions: The soup can be frozen for up to 3 months. Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot. through.

Pair with

Homemade Naan

Nutrition Information

Per serving (6 servings)
Serving size: about 1 1/2 cups
Calories: 222
Fat: 7g
Saturated fat: 1g
Carbohydrates: 32g
Sugar: 7g
Fiber: 10g
Protein: 10g
Sodium: 622mg